Crunch french toast 3. Make it a combo platter: carbs, protein and fat. Choose carbs that are higher in fiber and water – this is an easier way to fill up than with dense carbohydrate foods. Protein helps with satiety, keeping you feeling satisfied and full longer. Healthy fats, like adding a few nuts to your oatmeal or yogurt, can also help you feel satisfied (Oz, 2012).